Exercise & Fitness Archive

Stretching benefits

When you stretch a muscle, you extend the tissue to its full length. If you hold that tension long enough, the muscle will be longer once it relaxes again. "Stretching your muscle is similar to stretching an elastic band," says Huber-Anderson. "The elastic's resting length becomes longer."

The more often you stretch your muscles, the longer and more flexible they'll become. As a result, you'll

• increase your range of motion

• reduce your risk for muscle and joint injury

• reduce joint and back pain

• improve your balance, thus reducing your risk of falling

• improve your posture.

Types of stretches

It's crucial to warm up the muscles before you stretch them. That means getting blood and oxygen to the tissue to make it more pliable and amenable to change. If you don't warm up, a stretch can damage the muscle fibers.

One way to warm up is dynamic stretching. "This is when you move a joint through its available range of motion repeatedly, without holding a position," says Huber-Anderson. Types of dynamic stretching include rolling your shoulders, lifting your knees, and sweeping your arms out to the sides and up to the ceiling repeatedly. Huber-Anderson recommends two to five minutes of dynamic stretching.

Then you'll be ready for the types of stretches that will help you regain flexibility, known as static stretching. These stretches are held for 10 to 30 seconds. Don't bounce—that can cause injury.

Note: An aerobic or weight-training workout can also prepare the muscles for static stretching. However, static stretching should not be performed before a workout, when the muscles aren't ready.

2. Seated rotation

Primarily stretches the back

Repeat 2–4 times

Hold: 10–30 seconds

Starting position: Sit up straight on a chair with your feet flat on the floor, hip-width apart, and your arms at your sides.

Movement: Slowly rotate your head and torso to the right side, placing your left hand on the outside of your right knee and your right hand next to your right hip. Hold. Slowly return to the starting position. Repeat to the opposite side. This is one rep.

Tips and techniques:

• Stretch to the point of mild tension, not pain.

• As you rotate, keep your hips squared and facing forward.

• Breathe comfortably.

4. Floor hip flexor stretch

Primarily stretches the front of the hip

Repeat: 2–4 times

Hold: 10–30 seconds

Starting position: Lie on your back with your legs extended on the floor.

Movement: Relax your shoulders against the floor. Bend your right knee. Rest your hands on the back of your thigh and pull your knee toward your chest. Flex your left foot and press the thigh and calf of that leg down toward the floor as you do so. Feel the stretch in the front of your left hip and top of your thigh. Hold. Return to the starting position and repeat with the other leg. This is one rep.

Tips and techniques:

• Stretch to the point of mild tension, not pain.

• When holding the stretch, remain as still as possible, without bouncing.

6. Downward dog

Stretches the entire body

Repeat: 2–4 times

Hold: 10–30 seconds

Starting position: Position yourself on all fours, hands shoulder-width apart, legs hip-width apart, and fingers extended.

Movement: Exhale as you lift your knees off the floor, straightening your legs without locking the knees until you are in an upside-down V. While maintaining a neutral neck and spine, align your ears with your biceps. Try to keep your weight evenly distributed between your hands and feet. Press your heels down toward the floor while keeping your shoulders down and rolled back. Hold. Return to the starting position.

Tips and techniques:

• Soften your elbows and keep your shoulders down and rolled back as you lengthen your spine. Brace your abdominal muscles.

• If necessary, bend your knees slightly and let your heels come up off the floor.